200 Meter Run or 250 Meter Row
5 Pull Ups
10 Push Ups
15 Push Press w/ empty bar
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Skill: Weighted Strict Pull Ups
8 Mins to find a 1 Rep Max Load
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Strength/Lift: Push Jerk
3 Attempts to find a Heavy 10 Rep Max
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WOD: Rotating EMOM x 3 Rounds (18 Mins)
Min #1 - 6-12 C2B Pull Ups or Pull Ups
Min #2 - 1-3 Rope Climbs or /Seated Rope Pulls
Min #3 - 6-12 T2B or Hanging Knee Raise
Min #4 - 1-6 Muscle Ups or Ring / Bar Row
Min #5 - 1 Min Max Effort Row / Ski / Bike
Min #6 - Rest